Smith machine seated Calf raises on a step

Stability & Strength

This is an instructional video to correctly demonstrate Smith machine seated Calf raises on a step

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Soleus calf muscles
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Get a bench to sit on in the smith machine behind the bar.
Place a step under the bar with the back edge vertical to the bar above
Set the smith machine bar to the height that you can get your feet on the step at mid range of the ankle rep range while sitting on the bench
Get knees under the bar with a cushion between the bar and your thighs
Place you’re the balls of your feet onto the edge of the step
The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
Next unrack the bar by pushing up onto your toes
Go all the way up onto your toes
Next slowly lower your heels down to the floor, pause for half a second then push back up through your feet
Raise up till you are on your toes and as high as you can go.
Next lower back down to the floor and repeat.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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